Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 930 Kcal.
Nyanzvi zhinji dzezvoutano dzinogutsikana kuti chikafu chete chine hukama hwepedyo nenyika yemunhu ndicho chinogona kuunza mabhenefiti chaiwo kumuviri. Pamusoro peichi chirevo, chikafu cheRussia chakagadzirwa. Unogona kuomerera pairi kwenguva pfupi (vhiki kana maviri, kana iwe uchida kubvisa mashoma mapaundi) uye kunyangwe kwemwedzi miviri izere, mushure meizvozvo uremu hunosvika makirogiramu 7-10. Ehezve, mhedzisiro yekudzora huremu yakasiyana kune wese munhu. Vamwe vanhu vanogona kuzvirumbidza nekurasikirwa chero makumi maviri emakirogiramu. Semutemo, vanhu vane huremu hwakawandisa hwemuviri vanorasikirwa nehuremu hwakanyanya.
Zvido zveRussia zvekudya
Chinhu chakasarudzika chekudya kweRussia ndechekuti hazvireve kuvepo kwezvakatsanangurwa chikafu mune chikafu. Izvo zvakakodzera kuti utarise chete kune zvimwe zvinorambidzwa zvekudya. Zviri kwauri kuti usarudze kuti unganyatsoramba sei chikafu chakanyorwa pazasi (taura yakasimba "kwete" kana kungo deredza huwandu hwayo mukudya zvakanyanya sezvinobvira). Saka mukati runyoro rwezvigadzirwa zvisina kukurudzirwa zvinosanganisira: shuga uye chero zvigadzirwa zvine zvirimo, mafuta, mayonnaise, masitadhi uye mamwe mafuta uye high-calorie sosi, nyama inosvuta, hupfu (iwe unogona kudya chimedu kana maviri e rye kana chingwa nhema pazuva), doro, chitoro zvinonhuwira.
Kana iwe ukatevera nzira iyi yekudzora huremu kweanosvika mavhiki maviri, unogona kumira zvachose kudya munyu. Asi nekuteerera kwenguva refu kumitemo yekudya kweRussia, zvirinani kushandisa munyu, chete zvine mwero. Tsika yakanaka yekuwedzera munyu kuchikafu usati watanga kushandisa, uye kwete panguva yekubika, zvinobatsira kuti usapfuure iyo ndiro.
Zvimwe zvezvigadzirwa zvisina kubatanidzwa muzvinyorwa zviri pamusoro zvinotenderwa kudya. Zvechokwadi, edza kusarudza zvakanyanya utano uye kwete zvakanyanya mafuta ezvokudya. Uye usadyisa. Kana iwe ukadya zvakanyanya, unogona kuwedzera uremu kunyangwe uchidya.
Inokurudzirwa kudya kanomwe pazuva. Ronga chirongwa chako chekudya kuitira kuti ive nezvikafu zvikuru zvitatu nezvikafu zvishoma (pakati pesvusvuro nemasikati kana pakati pekudya kwemasikati nedina) Zvirinani kuramba chero chikafu 4-3 maawa asati arara.
Edza kusadya anopfuura magiramu mazana maviri ezvekudya panguva uye udye pane angangoitika nguva dzese. Usasanganise chikafu chinotyisa pane yako menyu. Muviri unofanirwa kupihwa huwandu hwakaringana hwemapuroteni, macarhydrate nemafuta. Rangarira kunwa mvura yakachena. Tea nekofi zvinotenderwa kudyiwa zvisina chinhu.
Pasina mubvunzo, kurovedza muviri kunovandudza mhedzisiro yekudya. Mitambo yakakosha zvakanyanya kune avo vari kuronga kuora uremu hunooneka. Zvikasadaro, ganda rinogona kungoti sag. Usave nousimbe, ita kanenge kekutanga kurovedza muviri mangwanani. Uye kana iwe uchikwanisa kushanyira nzvimbo yekurovedza muviri uye, kana pasina zvinopesana, ita zvemitambo zvakanyanya, muviri wako unozotenda zvakapetwa.
Usakanganwa zita rekudya. Wedzera mapuroteni zvinongedzo zveiyo menyu (yakaonda nyama, hove, kottage chizi, kefir) nezvipo zvezvisikwa (miriwo, michero, michero) inokura munharaunda yako. Uye zvirinani kuti usataure nevekune dzimwe nyika "vatorwa" kazhinji. Zvikafu zvekuzvarwa-pamba zvinogona kuve zvine hutano.
Porridge inofanira kuve iripo patafura yako, zvirinani kuishandisa pasina zvinowedzera. Asi siya iyo inotungamira nzvimbo mune menyu yeiyo protein chikamu, michero, miriwo, ma berries. Muriwo masaladhi anogona kuteteredzwa nemafuta emiriwo zvishoma. Asi usafumura mafuta kupisa kurapwa. Izvi hazvingowedzere zvirimo macalorie, asi zvakare zvinouraya ese anobatsira zvivakwa.
Mushure mekusiya chikafu, kana icho chisina kukukonzera kusagadzikana, unogona kuenderera mberi nekudya, uchicherekedza iwo ekutanga maitiro echikafu. Ingo wedzera yako calori yekudyiwa zvishoma uye, kana zvichidikanwa, zvibvumire pachako chikafu chekuremekedza (asi kwete kazhinji kwazvo).
Day 1
Kudya kwemangwanani: chidimbu chehove yakabikwa kana yakabikwa; akati wandei maspuni sauerkraut (unogona kuwedzera pizi nyoro kwairi); tii, kofi kana compote.
Snack: yakaderera-mafuta kottage chizi ine maapuro zvidimbu (ine teaspoon yeuchi chaihwo).
Kwekudya kwemasikati: chikamu cheborscht yakaonda; kabichi kadiki yakabikwa mukambani yemakarotsi; tii.
Kudya kwemanheru: yakabikwa hove hove uye akati wandei mbatatisi dzakabikwa; tii.
Day 2
Kudya kwemangwanani: saladhi yemuchena machena kabichi, pizi nyoro uye hanyanisi; kofi kana tii.
Snack: girazi remafuta mashoma-kefir.
Kwekudya kwemasikati: nyama yemombe stroganoff uye grated yakabikwa karoti; compote.
Kudya kwemanheru: hove yakabikwa uye mbatatisi yakabikwa; apuro netii.
Day 3
Kudya kwemangwanani: chikamu cheporridge yebhakkwheat nezvidimbu zvemapeya uye plums; compote.
Snack: yakabikwa zai; Rye chingwa; tii kana kofi.
Kwekudya kwemasikati: bika kana kubika huku yehuku (zviri nani kutanga wabvisa ganda); Idya maapuro mashoma eadhizeti.
Kudya kwemanheru: vinaigrette uye girazi repompote kana nyowani yakasvinwa muto.
Day 4
Kudya kwemangwanani: chimedu chechingwa che rye uye girazi kefir.
Snack: saradhi yemimwe miriwo, idiki inodonhedzwa nemafuta emuriwo.
Kwekudya kwemasikati: chidimbu che nyama yakabikwa yakabikwa uye mashoma emaspuni e sauerkraut ane pizi nyoro
Kudya kwemanheru: mbiya yemuto wemuriwo munyama muto; mamwe makarotsi akachekwa, asina kurungwa nemafuta emiriwo uye achangosvinwa muto wemonimu.
Day 5
Kudya kwemangwanani: kottage chizi ine teaspoon yeuchi kana jam yaunofarira; girazi repompote kana tii.
Snack: peya uye apple saladi.
Kwekudya kwemasikati: nyama yemombe yakabikwa kana yakabikwa; saladi yechena kabichi uye akasiyana magidhi; girazi remuchero mutsva wemuchero kana compote.
Kudya kwemanheru: hove yakabikwa muchoto; chitsama che blackcurrant uye gooseberry berry musanganiswa; tii.
Day 6
Kudya kwemangwanani: yakabikwa chicken fillet; 2 tbsp. l. sauerkraut; tii kana kofi.
Snack: chikamu chemafuta ane mafuta mashoma, kwaunogona kuwedzera chero michero yakagurwa zvakanaka kana chitsama chemabriji.
Kwekudya kwemasikati: mbiya yemuto wemuriwo wakabikwa mushowa ine mafuta mashoma kana muto wenyama; chimedu chechingwa nhema kana che rye.
Kudya kwemanheru: dzakaonda nyama yenguruve fillet; grated beet ane mashoma prunes; tii.
Day 7
Kudya kwemangwanani: buckwheat ine 1 tsp. huchi chaihwo; tii kana kofi.
Snack: saladi yezvimedu zveplums, mapeari nemaapuro.
Kwekudya kwemasikati: yakabikwa hove yehove; saladhi yemagaka nematomatisi.
Kudya kwemanheru: mbatatisi dzakabikwa uye chidimbu chehuku yakabikwa; apuro kana girazi remuto uchangobva kusvinwa (compote).
Contraindications kune chikafu cheRussia
- Kudya kweRussia hakuna zvakapesana zvakanyanya. Kana iwe uchinzwa zvakanaka, zvinofanirwa chete kuita zvakanaka.
- Tichifunga nezvekurudziro yechiremba arikuenda, zvakakosha kuunza mitemo yechikafu ichi muhupenyu hwavo kune vanhu vane chero hutachiona kana hutano hunoda chikafu chakakosha.
Zvakanakira chikafu cheRussia
- Menyu yezvokudya zveRussia ine moyo, yakasiyana uye vanhu vakawanda vanozvifarira.
- Ukasacheka chikafu chako zvakawandisa, muviri hauzokuvadzwa, uyezve, hutano hwako huchavandudzika. Mushure mezvose, zvinozivikanwa kuti chikafu chakakodzera chine pundutso mukushanda kwenhengo nemaitiro edu. Hazvigoneki kuti iwe uchasangana nenzara, kushaya simba uye nedzimwe shamwari dzisingafadzi dzenzira dzakawanda dzekuderedza uremu.
- Semutemo, kana ukasashandisa zvisina kufanira chikafu chisina kudya, huremu mushure mekudya haudzoke kwenguva yakareba. Iyo hunyanzvi inodzidzisa iwe kudya zvakanaka uye, sezvingabvira, kana uchinge wapedza, iwe pachako haudi kuzadza muviri nemafuta uye neakanyanya-macalorie chikafu. Chokwadi, panguva yekudya, anovakwazve nenzira nyowani yekushanda, uye nekudaro, zvatinofarira kuravira zvinoshanduka.
- Uyewo, kudya kweRussia kune simba rakanaka pametabolism. Metabolic maitiro akajairwa, uye izvi zvinowedzera mikana yekuchengetedza mhedzisiro inowanikwa mukurema kwekurema
- Nhau dzakanaka ndedzekuti pakudya kweRussia haufanire kutenga chero zvigadzirwa zvisina kujairika, zvinodhura, zvakaoma-kuwana. Kudya kunoenderana nechikafu chinotengeswa munenge mune chero chitoro kana musika. Iwe unogona kurima zvigadzirwa zvakawanda iwe pachako kana uine bindu remuriwo.
Kukanganisa kwekudya kweRussia
- Kusarudza kukanganisa kwezvokudya zveRussia kunonyanya kuzviisa pasi. Semuenzaniso, vezvehutano vanoona mwero unononoka wekudzora uremu sehunhu. Asi kune avo vanhu vanoda kukurumidza kurasikirwa nemakirogiramu, zvishoma nezvishoma-kwenguva refu uremu hunogona kunzi kune zvakakanganisika.
- Haasi munhu wese anogona kuve nesimba uye kushivirira kudzora kudya kwavo kwenguva yakati rebei.
- Mitemo yekudya kweRussia ichiri kuda imwe nguva yekugadzirira chikafu, izvo zvingangorega kufadza vanhu vasina hushamwari nekubika kana avo vanongove vakabatikana.
Kuitazve chikafu cheRussia
Zvirinani kusaenda kumwedzi mitatu inotevera kudzokorora chikafu cheRussia (kana ukagara pazviri kweinopfuura mwedzi).